Every year, we celebrate World Heart Day on September 29. The theme of this year is ‘Know Heart’ which aims to encourage people to take control of their overall well-being and understand what is good and bad for their heart health.
We spoke to Ritika Samaddar, Regional Head South Zone, dietetics and nutrition, Max Super Speciality Hospital, Saket, New Delhi, to understand what foods are good for our hearts and what we must avoid to stay in the prime of our health.
The doctor said, “This World Heart Day, let’s take a pledge to nurture our hearts with good nutrition. Diet plays an important role in heart health. Eating the right food in the right quality is crucial for our overall well-being.”
Which Food Is Good For The Heart?
Carbohydrate: Best Carbs For Your Heart
The nutritionist said, “Nutrients which have a direct impact on heart health include carbohydrate consumption.” She said that carbs like oats, whole grains, millets (jowar, bajra, ragi), etc. are loaded with healthy nutrients and soluble fibre which is good for the heart as well as your digestive system.
Protein: Good Sources Of Protein For Heart
Contrary to popular belief, your heart needs an optimum amount of protein to function properly. Some rich and organic sources of protein include millet, lentils, eggs, and lean meat like fish and chicken.
According to the dietician, you should use a combination of different oils while cooking your meals. For example, you can use sunflower oil along with peanut or mustard oil. You can add a teaspoon of extra virgin olive oil to your salads. Not only will it enhance the taste, but vitamin E and antioxidants in it will keep your heart healthy.
Fat: Good Fats For The Heart
Your heart also needs fat to keep it beating. The nutritionist shared that monounsaturated fats from mustard oil, olive oil, and rice bran oil are good for your heart. It also needs Omega 3 fatty acids provided by nuts and seeds and fatty fish like sardines and tuna.
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Fruits And Vegetables That Are Good For Heart
Your heart needs antioxidants and micronutrients to keep pumping blood. The best sources of these nutrients are fresh and seasonal fruits and vegetables. Apart from diet, the nutritionist suggested that a healthy lifestyle is also the key to good heart health. Hence, she suggested exercising every day, sleeping well, and going for regular health check-ups.
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Which Food Is Bad For The Heart?
According to the expert, you must cut down on unhealthy sources of carbs, including processed carbs. Refined flour (maida), bread, buns, biscuits, noodles, etc. are not good for your heart. They increase the triglycerides, which is not considered best for your heart health.
Apart from this, you also need to avoid smoking and try therapies for stress management because too much stress can give birth to heart disease. Your heart needs to maintain a balance between diet and exercise, too much of anything is not good for your body.
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